Get Your 6 Week Arm Shaping Program!
Say bye bye to your batwings
Click here to find out more

How To do the Dumbbell Stiff Leg Dead Lift Exercise

The dumbbell stiff leg dead lift is one of the BEST hamstring and booty builder exercise. It’s one of my personal favorites and an exercise I perform every leg workout.  The real magic of the dumbbell stiff leg dead lift is that it uses a system of muscle groups. The major muscle groups involved are the hamstrings, booty, lower back, biceps, forearms and quadriceps (front of the upper leg).

If you can get the hand of it and perform the dumbbell stiff leg dead lift correctly you will be rewarded with well-developed hamstrings and booty.

How to do the dumbbell stiff leg dead lift exercise - Starting position

How to do the dumbbell stiff leg dead lift exercise - Midway position

Position for the dumbbell stiff leg dead lift

Grab a pair of dumbbells and hold them at your sides. Retract your shoulders back and down and puff your chest out. Slightly arch your lower back and contract your booty. This will help align your shoulders and stabilize your hips and lower back. Your palms should be facing each other.

Execution of dumbbell stiff leg dead lift

While keeping your shoulders and upper arms stationary, bend at the waist while keep your back straight and head level. Don’t look down, look forward. This will keep your back straight. Slightly bend your knees as you descend. Once you feel a slight stretch in your hamstrings, stop and pause for a second. Using your hips, booty and hamstrings reverse the motion and allow your body to move back into the starting position. Repeat for the desired amount of repetitions.


Breathe in as you lower the dumbbells and breathe out as you ascend back to the start position..

Important points for the dumbbell triceps kickback

·         Do NOT round your back. Keep your back straight and booty flexed throughout the entire movement.

·         Flex your booty as you ascend and flex again once you are upright.  

·         Make sure your shoulders are stationary – do not allow them to move forward as this will round your back. Keep your shoulders in a retracted position (simply keep your shoulders back and down).

·         Only go as far as you are comfortable. Don’t force the stretch in your hamstrings. Once you feel a slight stretch, pause and ascend back into the start position.

Video for the dumbbell stiff leg dead lift exercise

Related Exercises:

Dumbbell Goblet Squat Exercise

Lying Dumbbell Floor Hamstring Curl Exercise

Good Mornings Using a Dumbbell

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

Return to Belly Fat Burning Exercises